Product compatibility table on a healthy diet

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A balanced and healthy lifestyle is determined not only by physical activity, it directly depends on what and how we eat. The nutrition table in question is not the only one, as it may include many additions. Much is determined by the current state of your body, so you should not perceive this material as an absolute inviolable truth. Utility is calculated using calories depending on your goals for the current period.

Many people want to lose excess weight or maintain their current shape at an acceptable level. But this is not always what is required, since weight gain is a problem of a similar nature with a diametrically opposite result. Goals are set in advance, and only then pay attention to the features of the table. Physical activity must be calculated correctly so as not to cause overwork, and proper nutrition allows you to compensate for all the associated costs of your body.

Such information will be especially relevant for ladies who have been trying to lose excess weight for quite some time. But visits to the aerobics center alone are not enough; fats are quickly restored. What is the reason? Precisely in improperly thought out daily nutrition. There are clear formulas regarding the minimum set of required calories.

Calculating your calories is quite simple. For women, the formula looks like this: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years). The resulting figure is the minimum amount of calories you need per day. The physical activity coefficient is also taken into account. If you exercise excessively, the amount of nutrients should be increased; if you have a sedentary lifestyle, try to reduce them.

Where to begin?

Most girls just want to lose weight. For these purposes, you should create a certain calorie deficit in the body or increase physical activity and visit gyms more often. If you are completely satisfied with your current figure, then simply maintain your food intake at the specified level. There is also a situation when a thin lady urgently needs to gain weight. Then increase your calories per day, but do the increase gradually so that your body gets used to the changes.

In order for your metabolic rate to increase, you will need to eat at regular intervals. Ideally, eat a portion every 2-3 hours. It is extremely important to learn how to count fats, proteins, and carbohydrates. You won’t be able to eat cake in the morning, thinking that you have not exceeded the number of calories you need. It seems to beginners that all this is quite complicated, but you just need to get used to it and create the right diet for yourself. We assure you that in the future many actions will become automatic.

Name and numbering

Number the tables sequentially using Arabic numbers throughout the research paper. If there is a large amount of work, it is possible to number tables in the following format:

Table 3.1, where 3 is the number of the chapter section, and 1 is the serial number of the table.

Attention! If there is only one table in the text, there is no need to number it.

Title - a brief summary of the content of the material, located above the table on the left in the format: Table Table number - Name of the table.

Example of table title design

Each table in the text must be signed

Useful material

It is advisable to consume carbohydrates and proteins, as well as carbohydrates and fats, in more than one meal. This also applies to fruits, as well as freshly squeezed juices, since such food is absorbed very easily, the body often stores a significant part of it in reserve, turning it into additional mass. If you just need to maintain your current energy level, combine fats and proteins, since they compensate for each other and are ideally combined.

The next important rule concerns the time of eating. It’s better to eat your last meal at six o’clock or earlier, since the time remaining before bedtime is just enough for the body to process all the incoming substances. But eating before bed is really dangerous, because it inevitably leads to additional fat deposits. A sedentary lifestyle does not allow internal energy to be released. This type of activity imposes requirements to reduce the number of calories.

An interesting supplement to consider is pure protein, which is found in eggs and is also sold separately. It helps increase the amount of nutrients without promoting the growth of body fat. But always remember that such a supplement is not a replacement for good nutrition; all athletes are well aware of this. You should not abuse it, but small portions will be extremely beneficial for the body.

How to combine correctly for weight loss

When losing weight, most people refuse to eat carbohydrate foods, preferring protein foods. Carbohydrates are necessary for the body to obtain energy.

To avoid weight gain, it is important to combine foods correctly, where the following basics can be highlighted:

1. It is important to consume a protein product during one main meal.
2. Carbohydrates and proteins are prohibited for consumption together - this is explained by the need for different environments for digestion.
3. It is prohibited to combine acidic and starchy foods.
4. You cannot eat protein foods and sour fruits together.
5. Proteins and fats are also prohibited from being combined together.
6. It is prohibited to consume watermelons and melons in combination with additional products.
7. Protein and sweet fruits should also not be combined together.
8. It is strictly forbidden to drink food with water or any other drink.

Compliance with the rules will help in the treatment of diseases of the gastrointestinal tract, as well as in reducing excess weight. Anyone who is faced with gaining extra pounds should take the principles of separate nutrition as a rule.

We recommend reading:

1. Alexander Karelin - Proper nutrition when playing sports and physical education.
2. David Perlmutter - Food and the Brain. What carbohydrates do to health, thinking and memory.
3. Chinese study.
4. Laws of good nutrition - Mayi Gogulan.
5. Maya Gogulan. Say goodbye to illnesses.
6. Daddy's Girl: Delicious, Easy Recipes That Embody Family and Togetherness - Gwyneth Paltrow.
7. An end to gluttony. David Kessler.fb2.
8. I don't know how to lose weight. Pierre Dukan.
9. Diet Doctor Bormenthal. Kondrashova and Dremova.
10. Montignac method specifically for women. Michelle Montignac.
11. Douglas Graham. Diet.
12. Alejandro Junger. Clean. Revolutionary rejuvenation diet.

Video: separate nutrition table. Product Compatibility

Drink water

Indeed, water is the basis of all life. It is necessary to drink several liters of pure liquid per day, not in the form of tea and coffee. In general, it’s worth mentioning separately about coffee, since this delicious drink has a strong effect on our heart and kidneys. It is better to mix it with milk than to consume it in its natural black form.

With each carbohydrate, the amount of water in the body increases. Sometimes this suggests that you can eliminate dairy products or reduce the amount of dairy products in your daily diet. But it’s still important to drink, avoiding possible dehydration, especially if your daily work involves a lot of physical activity. And when playing sports, it is recommended to drink exclusively water, not mineral water, and especially not juices.

Proper nutrition - calorie table

The “Dairy Products” section pleases with its relatively low calorie content. It is especially pleasant to read that low-fat kefir contains only 30 kcal, yogurt has 58, and one and a half percent yogurt has 51. We remind you that we are talking about a hundred-gram portion of the product. The highest calorie content in this section is condensed milk with sugar - 315 kcal and powdered milk - as much as 475!

We move on to fats, and here a slight despair sets in. This is where the table of proper nutrition is not at all encouraging! It turns out that even vegetable oil contains as much as 899 kcal per 100 g of product! In melted fat and butter, respectively – 897 and 887. It’s a consolation that we don’t eat it with spoons...

Baked goods are relatively comforting. Rye bread - 214 kcal, wheat flour - 329. The highest calorie content here is creamy crackers (397). In terms of calorie content, cereals are fundamentally not much different from baked goods, although they are considered much more healthy.

Grocery list

The list below consists of fairly simple food items that are easy to find in any grocery store. It will help you create the right diet based on your calorie intake. If you still haven't calculated this amount, go back to the text above. This formula is designed specifically for women, since the male body always requires increased energy costs, the calculations there are somewhat different.

Carbohydrates are represented by the following products:

• Pshenka
• Buckwheat
• Brown and brown rice
• Other types of cereals
• Peas and beans

We are talking, among other things, about complex carbohydrates, which are invariably important for the body. Particular attention is drawn to spelled, which is a paste made from durum wheat varieties. Of course, there is intolerance to certain foods by different people; you shouldn’t force yourself. There is always an alternative.

The following table contains fiber foods. It is required for the proper functioning of your digestive tract and is found in various types of greens and almost never in synthetic substances. Scroll:

• Leaf salad
• lettuce
• Many types of cabbage
• Pepper
• Tomatoes
• Eggplant
• cucumbers
• Asparagus

List of foods high in protein:

• Chicken
• Turkey (especially fillet)
• Dairy products
• Red and white fish
• Yogurt (natural)
• Eggs
• Seafood (squid, mussels, etc.)

Fats:

• Nuts (different types)
• Unrefined oils
• Other herbal products

Other numbers

In addition to calorie content, foods have such an indicator as the glycemic index. It shows the degree of increase in blood sugar levels and, accordingly, the insulin response of the pancreas. Products with a high index are harmful, and for diabetics they are simply dangerous. An index of more than 50 is considered high, a low index is from 10 to 40, and in between are products with an average index.

The nutritional value of food depends on the protein content, which should be about one and a half to two grams per kilo of our weight per day. Most of it (from 60% and above) must be “extracted” by the body from plant products. Therefore, down with butter and margarine!

For those who choose proper nutrition, the table will help with the necessary information. For example, seafood and fish are excellent sources of lean protein. But not everyone loves them... But what can’t you do for a thin waist!

Products you should forget about

You may not need a detailed calorie table if you eat only foods belonging to specific energy groups. There are also common dishes with drinks that are best avoided forever. Firstly, fast food. You'll never know what's actually in a McDonald's hamburger, so you shouldn't eat at these establishments. And pizza ordered online is unlikely to be made from fresh ingredients.

Secondly, beer. Everyone has heard about men's beer bellies, but such deposits look even more terrible on an elegant female body. You can consume hops and malt only occasionally, on holidays. But this is clearly not a drink for every day, no matter who argues about its dubious usefulness. Even increased fatigue and activity during the day is not a reason to empty the bottle. Forget about alcohol!

Thirdly, ready-made baked goods and dishes that are prepared in a deep fryer are sold. It is also recommended to refuse juices that are sold in packages, since the amount of sugar there is always huge! But natural juices prepared using a fruit juicer will become useful companions in life. Carbonated drinks also negatively affect the digestive tract, even ordinary mineral water. You can drink it occasionally and in small quantities, but don’t even dare think about Coca-Cola.

It is better to consume exclusively whole grain bread, since the amount of cholesterol there is minimal. It is harmful to often eat fried foods, especially potatoes. Excessive cholesterol levels in the body contribute to the development of a large number of unpleasant diseases. They make themselves felt at an age when the amount of substances exceeds the norm too much.

Give me vegetarianism!

What is the right diet - the table clearly demonstrates in numbers. Vegetables are heaven for dieters! The calorie numbers are so low that you want to start eating exclusively pasture.

Judge for yourself: salad - only 14 kcal per 100 grams, cucumbers - 15, radishes - 20, zucchini - 27, cabbage - 28. However, you quickly remember that you can’t eat a lot of them...

Garlic has the most calories (as much as 106 kcal). But you will eat even less of it.

Fruits, mushrooms (except dried) and berries are also a delight. On average 30-40-50 kcal. The most “harmful” ones are dates, they contain 281. But we don’t eat them very often. Dried fruits and legumes are an order of magnitude “heavier” in calories, the numbers are already three-digit.

Compatibility of products with each other

There are a number of simple rules that are recommended to be remembered when preparing your daily diet:

1. Carbohydrates should not be combined with acidic foods. Your stomach is unable to process them properly.
2. Sour foods with proteins are also evil. This combination causes fermentation and putrefaction processes occurring inside the digestive tract.
3. It is better to consume carbohydrates not simultaneously with proteins, but at different time intervals. This reduces the amount of gastric juice.
4. Proteins mixed with fats are absorbed by the body slowly. If there is a feast at the festive table, add more greens.
5. There are many types of proteins, each of them produces different types of enzymes. Therefore, it is better to use them alternately.
6. Meat is absorbed by the body slowly and with difficulty, so add plant foods to it, for example, fresh vegetables and herbs.
7. Pasta and brown bread are not compatible with proteins; they require plant foods. And if your goal is to lose weight, give them up altogether.
8. Milk can be combined with fruits, but it is better to consume these products separately. It is better to eat watermelon separately.

By following these simple rules, you can easily develop a healthy diet for yourself, taking into account the individual characteristics of your body. If you have diseases of the stomach and intestinal tract or are at risk of developing diabetes, it is recommended to consult a doctor. Then certain adjustments are made to the diet. All the recommended products above are the minimum that will allow your body to work properly, without compromising your health.

Diets - harm or benefit?

It's no secret that proper nutrition is the basis of any diet. Everyone has their own preferences when it comes to food. Some people don’t like vegetables, dairy dishes or cereals, while others cannot live without them. Some are allergic to eggs, others are allergic to citrus fruits.

All diets, especially fast ones, have a common principle - they give the body a break from the usual heavy food. All of them are aimed at unloading and cleansing our poor body. Despite all the criticism of diets, this is a useful procedure.

Most of them suggest that we give up sweets and starchy foods, salt, soda and alcohol. Yes, it's not easy. But without work there will be no result.

It's best to choose balanced diets that include many things that you like or at least don't reject. They are undoubtedly more optimal than rigid specialized ones, which sometimes deprive us of substances necessary for health.